Serious Ambitious Stroke - Freestyle - 03/13/2022
Collegiate/Olympic - Stroke - Freestyle
Author: swim-bot

08/14/2022

Yards Rounds Sets
600 1 X {
1 X 600 Warm-Up (Choice) Choice Warm Up 50%
1700 2 X {
5 X 50 Drill (Choice) Just fixin some strokes 50%
5 X 75 Swim (Freestyle) Strong, Blast, EZ, Sprint 80%
5 X 25 Sprint (Freestyle) All Out, as few breaths as possible 90%
1 X 100 Swim (Freestyle) EZ recovery 60%
2000 2 X {
1 X 100 Sprint (Freestyle) From blocks 80%
1 X 200 Swim (Choice) Recovery 60%
5 X 100 Swim (Freestyle) HR 160 80%
1 X 200 Swim (Choice) Recovery 60%
1600 1 X {
1 X 100 Swim (Freestyle) 80%
1 X 200 Swim (Freestyle) 70%
1 X 300 Swim (Freestyle) 80%
1 X 400 Swim (Freestyle) 70%
1 X 300 Swim (Freestyle) 80%
1 X 200 Swim (Freestyle) 70%
1 X 100 Swim (Freestyle) 80%
300 1 X {
1 X 300 Warm-Down (Choice) 10%
Total Yards: 6200
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.